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Big Arms Workout! #SunsOutGunsOut

Posted on July 30, 2014 by Ollie 'Ojay' Matthews There have been 0 comments

Try this Big Arms Workout and be ready for the next wave of #SUNSOUTGUNSOUT

Well now we have that big summer blockbuster out with the superstars flashing their guns, here's a workout to hit them real hard incorporating giant sets throughout! Arm yourself with Performance Prime and perform each exercise back to back, triceps first then biceps!



Triceps super set

big arm workout

Dual Rope push down

Perform full hard contractions with chest out – 12 reps

Superset with

Close grip press ups

Make sure the elbows are tucked close to the body – 10 reps

Superset with

Overhead rope extensions

Focus on the stretch here and go to around ¾ of the lockout – 8 reps

Perform 6 sets of these with only 30 seconds rest between each giant set.


Bicep super set

big arm workout

DB Curls standing

Make sure one arm at a time – 10 reps controlled

Superset with

Barbell curls

Control the negative for 3 seconds each rep – 10 reps

Superset with

Machine preacher curls

Hard contractions holding the contraction for 2 seconds – 12 reps

Again have 6 sets of these with only 30-45 seconds between sets.

You really shouldn’t need to take too long on the arm sessions drive the blood in there and chill out afterwards stretching the muscle out.

I usually would tack on 4-5 sets of calves at the end of arms and 2 sets of rope crunches with a heavy weight and hard contractions.

By Ollie Matthews

This post was posted in Athletes and was tagged with bicpes, big arms, triceps, workout